Chromium
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Suffering from diabetes? You need to get enough of this trace element. It is shown to be effective in helping with controlling diabetes in clinical trials. |  |
You may try to eat foods rich in chromium or simply take a chromium pill supplement. Don't rely on getting it from your multi-vitamin as most will not have enough to give you any benefit.
Also include an exercise program that you enjoy to do. (If you don't enjoy it, you won't follow it.) Exercising and watching what you eat are very important in those suffering from diabetes and is the recommended first step in controlling your blood sugar levels.
Don't bother taking this mineral for helping you loose weight; it doesn't seem to help.
Table of Contents
Evidence of Benefits (Leaf Rating System)
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Diabetes/Gestational diabetes Many clinical studies show that this mineral helps with lowering blood sugar levels in people suffering from type 2 diabetes. Studies also suggest that it could help those with low blood sugar levels (hypoglycemia). If you are pregnant, use this supplement for controlling gestational diabetes only under the supervision of your family doctor. |
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Weight
loss from taking diabetic medications Some prescription diabetic medications may cause weigh gain. This mineral seems to help slow down the weight gain in those people. |
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High
Cholesterol Several animal studies showed that this mineral could lower high cholesterol but there are studies that so no benefit. There are much better natural remedies for high cholesterol. Consider taking omega-3 fatty acids to lower high cholesterol. |
| Metabolic
Syndrome -
Probably not effective A recent study done in those who do not have diabetes but suffering from metabolic syndrome (pre-diabetes risks) showed that this supplement did not help. It did not improve body weight, cholesterol levels, inflammation or other measures of glucose response. |
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| Weight
loss -
Probably not effective Studies done in humans showed that this mineral does not have any effective on their body weight. |
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| Bodybuilding
enhancement
- Probably not effective Chromium is a popular product used by bodybuilders. The poorly designed studies showed that it helped and the well-designed studies showed no benefit in reducing weight, body fat or in increasing muscle strength. |
Facts and Frequently Asked Questions (FAQ)
What is it?
Also known as
Cr III, it
is a naturally
occurring mineral that can be found in many types of foods. Your body
requires it in small quantity.
There are many
states that this mineral exists in. Cr III is the
non-toxic form and is considered to be very safe to use. Cr VI
(hexavalent form) is highly toxic to our body and is known to cause
cancer.
What are the suggested health benefits of taking this mineral?
It is
used by the body to regulate and control the action of insulin and, to
some extend, fat metabolism.
Chromium picolinate is the most common form sold in health food stores and is marketed to help with improving athletic performance and reducing body fat. It is also sold to help diabetics lower their high blood sugar levels and for weight loss. There are some small research studies to suggest that it can also lower high cholesterol. Click here to jump to this section.
Chromium picolinate is the most common form sold in health food stores and is marketed to help with improving athletic performance and reducing body fat. It is also sold to help diabetics lower their high blood sugar levels and for weight loss. There are some small research studies to suggest that it can also lower high cholesterol. Click here to jump to this section.
What foods contain this mineral?
Foods
that contain this mineral include meats, chicken, fish, brewer's yeast,
brown sugar, coffee, tea, nuts, seeds, prunes, dark chocolate, whole
wheat and certain brands of beer and wine.
What is niacin bound chromium?
Chromium
polynicotinate is the other name. It's called this because it is
attached to a niacin molecule.
Can I enhance the absorption of this mineral into my system?
In
our reviews of research studies, expert have shown that Vitamin C
and/or zinc enhanced this mineral's absorption into the body.
Can taking this mineral cause skin problems and dermatitis?
Yes,
is it possible if you suffer from allergies to chromate or clothing
made out of leather. Symptoms would include redness and itchy
skin.
This is only likely to happen if you take more than the recommended dose. The doses found in most multivitamins are very small and is not expected to cause any side effects.
This is only likely to happen if you take more than the recommended dose. The doses found in most multivitamins are very small and is not expected to cause any side effects.
What is Glucose Tolerance Factor (GTF)?
Don't
confuse GTF with chromium. Some manufacturers mistakenly (or
intentionally) describe their product as GTF chromium. GTF is a complex
molecule that also includes chromium.
Didn't a movie showed the dangers of chromium exposure?
Yes indeed.
The movie is called Erin
Brockovich.
The town people were exposed to Cr VI in their drinking
water supply. The hexavalent form, used for industrial processes, is
highly toxic to our body and is well known to cause cancer.
Suggested Benefits and Traditional Uses
- acne
- Alzheimer's disease
- antioxidant benefits
- decrease body fat
- dementia
- depression
- diabetes
- diabetes prevention
- enhance athletic performance
- increase muscle mass
- low blood sugar (hypoglycemia)
- gestational diabetes
- heart disease
- high cholesterol
- memory problems
- metabolic syndrome
- migraines
- Parkinson's disease
- premenstrual syndrome (PMS)
- weight loss
Side Effects, Toxicity and Warnings
Commonly reported side effects reported include:- stomach aches
- nausea and vomiting
- headaches
- insomnia
- mood changes
What dangers can I expect from an overdose of this mineral?
Dose
as high as 1,000 mcg per day has been used safely in research studies
with no reports of side effects or dangers to the body organs.
Are there any reports of liver or kidney damage from taking chromium?
There
have been reports of people suffering from kidney and liver problems
with even low dose of this mineral found in combination products. It is
impossible to blame it on the chromium when there are many other herbs
and minerals in them. However, studies using very high dose taken for a
long time doesn't show any danger to the kidney
or liver.
As a precaution, if you suffer from any kidney or liver problems, talk to your doctor before you start on this mineral.
As a precaution, if you suffer from any kidney or liver problems, talk to your doctor before you start on this mineral.
What is the safety profile?
This mineral
is shown to be very safe in many research studies done in
humans even with dose as high as 1,000 mcg taken daily.
Dose up to 4,000 mcg has been use by some diabetes researchers without any significant dangers or risks to the subjects.
Dose up to 4,000 mcg has been use by some diabetes researchers without any significant dangers or risks to the subjects.
What about using chromium during pregnancy and lactation?
The
dosage found in many multivitamins is 5 to 30 mcg per pill. This is a
completely safe range. Higher dose up to 500 mcg has been used safely
but let your doctor know that you are taking it.
Dosage & How to Take It
The typical dose for adults recommended by experts is about 30 mcg.Diabetes - Take at least 400 mcg daily. Clinical studies have safely used chromium picolinate or polynicotinate up to 1,000 mcg daily. It is important to let your doctor know that you are taking this supplement.
Selected References for Chromium
Updated: March 13, 2010
